Ukuzivocavoca kukaKegel Kwabesilisa Nabesifazane: Ungakwenza Kanjani, Izinzuzo Nokuqapha

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Ukukhuthala kungenye yezindlela eziqonde kakhulu neziphumelelayo zokuhlala uphilile. Noma yikuphi ukunyakaza okudinga ukuthi usebenze imisipha yakho futhi ushise amanye ama-calories kunenzuzo yezempilo - ngokwengqondo nangokomzimba. Ukuvivinya umzimba kungakusiza uzizwe ujabulile, kusize ekunciphiseni isisindo, kuthuthukise imisipha namathambo akho, kwandise amandla akho, kunciphise ubungozi bezifo ezingalapheki, kusize ukuthuthukisa impilo yesikhumba kanye nempilo yakho nenkumbulo yakho. Futhi, ukuzivocavoca umzimba kusiza ukuphumula nekhwalithi yokulala, kunciphisa izinhlungu futhi kuthuthukisa impilo yezocansi engcono ^[1] .

Ngokuyinhloko, ukuzivocavoca umzimba kungakusiza kusuka phezulu kuye phansi, kuthuthukise kusenesikhathi zonke izici zempilo yakho kusuka ngaphakathi nangaphandle. Ngaphandle kwezinhlobo eziyisisekelo zomsebenzi womzimba, kunezinhlobo ezahlukahlukene zezindlela zokuzivocavoca ezakhiwe ngezinhloso ezithile. Futhi njengamanje, sizobe sibheka ukuzivocavoca okunjalo okukodwa, okubizwa ngokuthi ukuvivinya umzimba kukaKegel.

Kuyini Ukuzivocavoca kukaKegel?

Ebizwa nangokuthi ukuzivocavoca kwe-pelvic floor, izivivinyo zeKegel zenziwa ngenhloso yokuqinisa imisipha yaphansi. Kuthiwa zingenye yezindlela eziphumelela kakhulu zokwenza ngcono ukunyakaza kwesisu nokwakho kwamathumbu. Ukuzivocavoca kweKegel akunzima kepha kulula futhi kulula ukuzivocavoca nokukhipha umzimba okwenza iqabunga lakho le-pelvic liqine ^[okubili] . Iphansi le-pelvic liyinqwaba yezicubu nemisipha, etholakala ezansi kwesikhumba sakho futhi ibambe izitho zakho endaweni yazo. Ngakho-ke, iphansi le-pelvic elibuthakathaka lingaholela ekwandeni kokungakwazi ukulawula isinye namathumbu ^[3] .

Ukuzivocavoca kweKegel kungenziwa ngabesilisa nabesifazane. Akwenziwa nje ukugcina imisipha yakho yezitho zangasese ilingana kepha futhi nokugwema izingozi ezihlazo, njengokuvuza kwesinye nokudlulisa igesi noma ngisho nesitokisi ngengozi. Ngenxa yobulula bokuzivocavoca, kungenziwa nganoma yisiphi isikhathi noma kuphi. Ungakwenza kaningi ngosuku (nsuku zonke), imizuzu eminingana. Ukwenza ukuvivinya umzimba kungaba nomthelela emzimbeni wakho (imisipha ye-pelvic) ezinyangeni ezintathu zokuqala ^[4] .

Lolu hlobo lokuzivocavoca lunconywa kakhulu kwabesifazane abakhulelwe njengoba lubasiza ekulungiseleleni imizimba yabo izingcindezi zomzimba zezigaba zakamuva zokukhulelwa kanye nokubeletha. Amathuluzi ahlukahlukene asetshenziselwa ukwenza izivivinyo ezifana namaqanda e-jade, amabhola ka-Ben Wa, amadivayisi we-pelvic toning njll. Noma kunjalo, izifundo zisaqhubeka ukuhlaziya umehluko ekusebenziseni amadivayisi wokuzivocavoca kaKegel nokungasebenzisi amadivayisi ^[4] .

Kwabesifazane, izivivinyo zeKegel kuthiwa zisebenza kahle ekwelapheni i-prolapse yesitho sangasese sowesifazane kanye nokuvimbela ukuqhuma kwesibeletho. Futhi emadodeni, ayasebenza ekwelapheni ubuhlungu be-prostate nokuvuvukala okubangelwa i-benign prostatic hyperplasia (BPH) ne-prostatitis. Kokubili abesilisa nabesifazane, bangasiza ekwelapheni ukungasebenzi kahle komchamo ^[5] .

Ukuzivocavoca kweKegel Kwabesifazane

Ungasizakala ngokuzivocavoca kweKegel uma unenkinga yokungasebenzi kahle kwengcindezi (amaconsi ambalwa omchamo ngenkathi uthimula, uhleka noma ukhwehlela), ukungahambi kahle komchamo (isifiso esinamandla, esisheshayo sokuchama ngaphambi nje kokulahlekelwa umchamo omningi) kanye nokungavumelani okwenziwe ngobunyoninco ) ^[6] .

I. Izinzuzo zokuzivocavoca kweKegel kwabesifazane

Izinzuzo zalo msebenzi ziningi. Isibonelo, kuthiwa banamandla okwandisa ukwaneliseka ngokocansi kwabesifazane. Ezinye izinzuzo zokwenza izivivinyo zeKegel zimi kanje ^[7] , ^[8] , ^[9] .

1. Uphatha ukuvuza kwesinye

Isinye, i-rectum kanye nemisipha kusekelwa yimisipha yaphansi. Uma imisipha yakho ye-pelvic ibuthakathaka, ingadala ukuthi isinye sakho nentamo yesinye ibe nokusekelwa okuncane okuzungeze i-sphincter. Ukuntuleka kokwesekwa kubangela ukucindezeleka ukungasebenzi kahle komchamo lapho uzobhekana khona nokuvuza kwesinye ngokunyakaza okukhulu. Lokhu kungenzeka uma wenza izivivinyo, uphakamisa izinto ezisindayo, noma uthimula, ukhwehlela noma uhleka. AmaKegels angasithuthukisa lesi simo njengoba esiza ukuqinisa nokuqinisa imisipha yakho yaphansi.

2. Yehlisa i-pelvic organ prolapse (POP)

I-POP yisimo esikhulayo lapho izitho zangasese zicindezela ezindongeni zesitho sangasese sowesifazane, uma kwenzeka ukhulelwe futhi ubeletha, njengoba inwebeka futhi inciphise imisipha yaphansi. Owesifazane angathuthukisa i-POP kusukela ekubeni ukhuluphele ngokweqile, ukuphakamisa okunzima isikhathi eside, ngisho nasekuqunjweni nasekukhwehleleni okunzima. Lesi simo asisongeli impilo kepha noma kunjalo singadala ubuhlungu nokwesaba ukuba sezindaweni zomphakathi, singaphazamisa impilo esebenzayo yomphakathi.

Ucwaningo luveza ukuthi cishe amaphesenti angama-50 abesifazane ababelethi bazohlushwa yi-POP, futhi baqinisekisa nokuthi iminyaka yobudala (iminyaka engama-50 nangaphezulu) iyisici esiyinhloko esinquma ukukhula kwalesi simo. Ukuzivocavoca kweKegel kusiza ngokuqinisa imisipha yakho ye-pelvic ukuze uthole ukusekelwa okungcono kwezitho ze-pelvic nokunciphisa i-prolapse. Ama-Kegels angalapha amazinga aphansi we-POP ngokuphelele futhi amazinga aphakathi we-POP angancishiswa futhi alawulwe ngezinga elithile ukuze angathinti impilo yakho yansuku zonke.

3. Ithuthukisa ukwesekwa emuva nangesinqa

Njengokuntuleka kwamandla emisipheni yakho yezitho zangasese kungathinta amalunga akho okhalo, ithambo lomsila, nomgogodla ophansi, kuphumela ekubangeleni ubuhlungu obukhulu beqolo nokunciphisa amandla esinqe. Ukuzivocavoca kwe-kegel kudambisa ubuhlungu emajoyintini akho nasemuva emuva ngokusekela nokuqinisa imisipha.

4. Siza ukululama ekubelethweni

Noma ngabe kungokokubeletha noma kwesitho sangasese sowesifazane, ukubeletha kuzokwenza ukuthi imisipha yakho yezitho zangasese ibe buthakathaka. Ukuzivocavoca kukaKegel kuthuthukisa ukuphulukiswa kwemisipha futhi kusize ekwakheni kabusha amandla awo. Ungaqinisa imisipha yakho yangaphansi kwe-pelvic ngaphambi kokukhulelwa futhi ngenkathi ukhulelwe.

* Isexwayiso: Kubalulekile ukuxoxa ngohlelo lwakho lokuzivocavoca nomhlinzeki wakho wezokunakekelwa kwempilo uma ukhulelwe. Futhi vivinya umzimba kuphela uma ungabhekene nokuphambana kwesibeletho ^[10] .

5. Ingculazi ngesikhathi sokunqamuka kokuya esikhathini

Ukuzivocavoca kungasiza ukuphatha impilo yakho ye-pelvic ngesikhathi sokunqamuka kokuya esikhathini. Ukushintshashintsha kwamazinga e-estrogen ngesikhathi sokunqamuka kokuya esikhathini kungaholela ekwehleni kwegazi okuncane futhi kunciphise amandla emisipha yaphansi ye-pelvic. UKegel angasiza ngokukhama igazi elidala futhi adonse igazi elisha, ngaleyo ndlela asize ekuqiniseni imisipha.

6. Ithuthukisa ukuqina ngokuphelele

Indlela ethile yokuphila nemikhuba ingaba nomthelela omubi empilweni yakho. Ukuhlala isikhathi eside, ukulimala nokufana kungadala ubuthakathaka bemisipha, ngokwesibonelo, ukukhulelwa kungawunciphisa umgogodla wakho njengoba welula izicubu zakho zesisu. Futhi, ujwayele ukuzuza amakhilogremu ambalwa ngenxa yendlela yokuphila ematasa nokuntuleka kokuvivinya umzimba njalo. Ukuzivocavoca kweKegel kuyathuthukisa, iphimbo futhi igcine imisipha yakho - ikakhulukazi imisipha yakho ye-pelvic, ngaleyo ndlela inciphise ubungozi bokungalawuleki noma isitho se-pelvic prolapse ^{[ishumi nanye]} .

7. Kuthuthukisa impilo yezocansi

Ukuzivocavoca kweKegel kusebenza kakhulu ekuthuthukiseni impilo yomuntu wobulili. Zisiza ukuqinisa isitho sangasese sangasese futhi zingasiza ekuthuthukiseni ukuqina kwe-orgasm. Njengoba imisipha yangaphansi kwe-pelvic idlala indima enkulu ekufinyeleleni i-orgasm, ukuvivinya umzimba kungasiza njengoba kuqinisa imisipha evumela ukuphambana okulula. Imisipha ephansi ye-pelvic ehambelana nokungakwazi ukufinyelela ku-orgasm. Ukuvivinya imisipha yakho ye-pelvic kungathuthukisa ukugeleza kwegazi lakho uye esifundeni se-pelvic esithuthukisa ukuvusa ucansi, ukuthambisa, kanye nekhono le-orgasm.

II. Ungakwenza kanjani ukuzivocavoca kweKegel kwabesifazane

• Thola imisipha: Isinyathelo sokuqala ukuthola imisipha efanele. Ukuze wenze lokho, misa ukugeleza kwakho kokuchama maphakathi nokusakaza - lokhu kuzokusiza ekuboneni imisipha yaphansi yokhalo. Lapho usuthole umsipha ofanele, ungaqala ukunyakaza kwe-clench-and-release. Kulula ukwenziwa uma ulele phansi ^[12] .
• Yakha inqubo yakho: Kungcono ukwenza lo msebenzi esinyeni esingenalutho. Qinisa imisipha yakho ye-pelvic imizuzwana emi-5 bese uyiphumuza imizuzwana emi-5. Kwenze lokhu kahlanu ngosuku - ngosuku lwakho lokuqala. Uma usuqedile ngenkambiso, ungayithuthukisa inqubo yakho ngokwandisa imizuzwana iye ku-10 njalonjalo.
• Gcina ukugxila: Gxila ekuqiniseni imisipha yakho ye-pelvic kuphela.
• Okungafanele ukwenze: Gwema ukubamba umoya futhi uqaphele ukuthi ungaguquguquki imisipha emathangeni akho, esiswini noma ezinqeni. Phefumula ngokukhululeka ngenkathi ugoqa futhi ukhulula imisipha.
• Phinda: Vivinya umzimba kathathu ngosuku. Qala ngokuphindaphinda okuyisihlanu bese udlulela kweshumi.

UKegel Exercises Wabesilisa

Ukwenza ukuzivocavoca kuzuzisa ngokulinganayo kwabesilisa. Kungasiza ekuqiniseni imisipha yaphansi, esekela isinye nesisu futhi kuthinte umsebenzi wezocansi womuntu ngamunye. Ungasizakala ngokuzivocavoca ngeKegel uma unokuchama noma ukungasebenzi kahle komchamo futhi udilika ngemuva kokuchama, imvamisa lapho usuphuma endlini yangasese ^[13] , ^[14] .

I. Izinzuzo zokuzivocavoca kweKegel kwabesilisa

1. Uphatha i-nocturia

Lokhu kubizwa nangokuthi ukuchama ebusuku, lokhu kuphumela ekukhuleni ngokweqile komchamo (ngaphezu kwamalitha ama-2) ebusuku kunokuba isinye sikwazi ukubamba. INocturia iphazamisa inqubo yakho yokulala futhi ingakwenza ube buthakathaka. Ukuzivocavoca kweKegel kusiza ngokusebenzisa imisipha yakho ye-pelvic futhi uyenze ibe namandla ukubamba umchamo owedlulele nokwenza ngcono ukulala kwakho. Kuyasiza futhi ekunciphiseni inani lomchamo oweqile ukubamba, ngokususa imfucuza ngezikhathi ezifanele ^{[ishumi nanhlanu]} .

2. Iphatha ukungabambeki komchamo

Lesi simo senzeka lapho imisipha yakho yezitho zangasese ibuthakathaka futhi idala ukuvuza okungazibandakanyi komchamo. Ukungahambisani nomchamo kwenzeka lapho ukulawula i-sphincter ye-urinary kungalahleka noma kubuthakathaka. Izinsizakusebenza zokuzivocavoca zikaKegel ekubhekaneni nalesi simo njengoba zizosebenza imisipha yaphansi yezitho zangasese futhi iziqinise. Lapho nje imisipha ibuyise amandla ayo futhi yaqina, akukho ukuvuza okuzokwenzeka njengoba uzoba nokulawula ukuthambekela kwakho kokuchama ^[16] .

3. Kuvimbela ukukhipha umqubuko ngaphambi kwesikhathi

Njengoba imisipha yakho ye-pelvic yenziwa iqine ngokuzivocavoca umzimba, inika amandla okuthuthuka wezocansi, ngaleyo ndlela ikuvumela ukuthi ulawule i-orgasm yakho. Umthamo namandla we-ejaculation nawo azothuthukiswa.

4. Iphatha impilo ye-prostate

Kwabesilisa, ukwenza ukuvivinya umzimba kukaKegel kungasiza ekuthuthukiseni impilo yabo yesinye. Kuya ngokuya kuzuzisa abantu abaphethwe yi-benign prostatic hyperplasia (BPH) ne-prostatitis, njengoba ukunyakaza kwemisipha kungasiza ekudambiseni ubuhlungu, ukuvuvukala nokuvuvukala.

5. Kuthuthukisa impilo yezocansi

Kuzuzisa ngokulinganayo abesilisa nabesifazane kulo mbono, izivivinyo zikaKegel zingasiza ekuthuthukiseni amandla akho ocansi njengoba kukhona ukulawula okungcono kwimisipha yakho. Ngokunjalo, imisipha eqinile yezitho zangasese isiza ukwenza ngcono ukugeleza kwegazi kuya ezithweni zocansi, kuthuthukise amakhono akho ocansi ^[17] .

Ngaphandle kwalezi zinzuzo, kuyasiza ekuvimbeleni ukwanda kwezitho ze-pelvic nokusebenza kwe-erectile.

II. Ungakwenza kanjani ukuzivocavoca kweKegel kwabesilisa

• Thola imisipha: Ukuze ukwazi ukubona imisipha yakho yaphansi, yeka ukuchama phakathi noma uhlanganise imisipha ekugcina ungadluli igesi. Uma usuthole imisipha yakho, ungaqhubeka nokuzivocavoca umzimba. Kulula ukwenziwa uma ulele phansi ^[18] .
• Yakha inqubo yakho: Qinisa imisipha yakho ye-pelvic imizuzwana emi-5 bese uyiphumuza imizuzwana emi-5. Ungakwenza imizuzwana emi-3 futhi, kuya ngokuthi yini ongayithola ikhululekile. Qhubeka izikhathi ezingama-5 kuye kwezi-6. Ungakwenza lo msebenzi ngenkathi umile, uhleli noma uhamba.
• Gcina ukugxila: Gxila ekuqiniseni imisipha yakho ye-pelvic kuphela.
• Okungafanele ukwenze: Gwema ukubamba umoya uphefumule ngokukhululeka ngesikhathi sokuzivocavoca umzimba. Ungabambeki futhi udedele imisipha esiswini sakho, emathangeni noma ezinqeni.
• Phinda: Vivinya umzimba kathathu ngosuku. Qala ngokuphindaphinda okuyisihlanu bese udlulela kweshumi ngosuku.

Isikhathi Sokwenza Ukuzivocavoca Kwakho kweKegel

Ungenza lo msebenzi ube yingxenye yempilo yansuku zonke. Awudingi ukwenza isikhathi esengeziwe sokuzivocavoca kweKegel ^[19] .

• Kwenze ngenkathi uhleli etafuleni lakho noma uziphumulele kusofa.
• Kwenze ngenkathi usemisebenzini yakho ejwayelekile, njengokugeza izitsha noma ngenkathi ugeza.
• Yenza isethi eyodwa yayo ngemuva kokuchama, ukuze ususe amaconsi ambalwa.
• Zama ukwenza imisipha yakho yomgogodla ngaphambi nangaphakathi noma yimuphi umsebenzi odinga ukufaka ingcindezi esiswini sakho (ukuthimula, ukukhwehlela, ukuhleka noma ukuphakamisa okunzima).

Ungayilindela Nini Imiphumela

Uma wenza izivivinyo zeKegel njalo, ungalindela imiphumela esikhathini esingamasonto ambalwa kuye ezinyangeni ezimbalwa. Eminye imiphumela yokuqala kuzoba ukuvuza okuvame kakhulu komchamo, amandla okubamba izingqinamba isikhathi eside noma ukuphindaphinda okuningi, nesikhathi esiningi phakathi kwekhefu lokugezela ^{[amashumi amabili]} .

Uma ukuthola kunzima ukuqhubeka nokuzivocavoca umzimba, kufanele uxhumane nodokotela noma omunye umhlinzeki wezokunakekelwa kwezempilo ozokusiza ekuhlaziyeni isimo futhi akunikeze impendulo ^{[amashumi amabili nanye]} .

Uma kungekho zinguquko noma ingekho imiphumela elindelekile ngemuva kokwenza ukuzivocavoca isikhathi sezinyanga ezimbalwa, thintana nodokotela ^[22] .

Izexwayiso

• Ukweqisa ukuvivinya umzimba kunganciphisa imisipha yakho yaphansi, okwaholela ekuhlulekeni ukulawula isinye sakho ^{[2. 3]} .
• Uma uzwa ubuhlungu esiswini noma emuva ngesikhathi sokuzivocavoca, kusho ukuthi awukwenzi kahle (imisipha engalungile).

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